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Back Squat 1x4@60 & 70%, 3x4 @80%

Snatch 1x4@60 & 70%, 3x4 @80%

Clean and Jerk 1x4+1@60 & 70%, 3x4+1 @80%

Jerk from Block 3x3@75%

Metcon 1

5 MUs

10 DL @225  

50 DU'S

3 rounds

Metcon 2

7 push press @185

5 bar over burpees

3 HSPU

3 rounds

Metcon 3

12 rounds

250 lbs sled pull hand over hand 50'

250 lbs sled drag 50'

2 mile run

Random other work throughout the day: 

Bench press 7x5 up to 245

Laying dbell elbow extensions 5x5 with 60s. 

Shoulder circuit with ME push ups X2  

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